Monday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Snatch (Work up to something heavy )

Jump Squats (8×2 -Keep it light with no break down. )

Barbell in the Back squat Position. Focus on speed and extension. Feet only come a few inches off the ground.

Metcon

Metcon (Time)

5 rounds for time

10 Dumbbell Snatches

10 Pull-ups

Adv: 70/50 C2b Pullups

Rx: 50/35

Scaled 35/20

Endurance

Metcon (10 Rounds for time)

10x200m Faster than your fastest 500m pace every 2:00m

Advanced Work

Pull up/Muscle ups

Level 1

5x :10 Pullup Holds followed by :10 lowers

Level 2

5 sets of strict Pullups Every 2 min

Level 3

1 set of 5-10 Strict Chest to bar followed by 1 Set of 5-10 Strict Ring Dips – 10 Min EMOM

DU Work (see comments )

Level 1

Practice Doubles – no single/Doubles

Level 2

10 Min EMOM: Same every min

Level 4

3x Unbroken Double Under – shoot for 50 each set.
Level 3 – increase and shoot for 50-75 each set

HSPU/HS Work (Repeat Last week )

Level 1

5x:10 Sec HSPU Holds followed by :10 Lowers

Level 2

5 sets of HSPU – Every 2 min- Same reps every set

Level 3

5 sets of Strict HSPU Every 2 min- Same Reps every set

Pistol Work (Repeat Last Monday)

Level 1

Sit to stand with Chair – 5x 6 Each leg- not alternating

Level 2

5 Sets of 6 Pistols

Level 3

5×6 Pistols: Holding a KB

Leave a Reply